How to get rid of a tension headache

A tension headache often feels like steady pressure or a tight band around the forehead, temples or back of the head. Neck, scalp and shoulder muscles may feel tight or tender. Long screen sessions, poor posture, jaw clenching, stress, missed meals and too little fluid can contribute. Headache symptoms can overlap with other conditions, so the pattern and accompanying symptoms matter.

Move away from a bright screen, sit with your neck supported and take slow breaths while gently loosening your jaw and shoulders. Drink water and eat if you have missed a meal. A warm shower or a cool cloth may ease muscle tension. If you use an over-the-counter pain medicine, follow its label and check with a pharmacist if you are pregnant, have another illness or take regular medicines. Frequent painkiller use can itself contribute to recurring headaches, so arrange a GP Consultation if headaches keep returning.

Seek urgent help for a sudden severe headache, new weakness or numbness, confusion, fainting, trouble speaking, a stiff neck with fever, or a headache after a significant head injury. Arrange a GP Consultation when the headache is new, persistent, changing pattern, repeatedly interrupts sleep or comes with vomiting or vision changes. A clinician can assess the headache pattern and check for another cause.

Ask what may be triggering your headaches, which pain relief is suitable with your health history, and how to keep a headache diary. You can also ask whether posture, eyesight, jaw tension, sleep or stress needs attention.